Health Nutrition & Diet Top Mung Bean Benefits to Boost Your Health, According to an RD This little legume is packed with protein, potassium, and more key nutrients. By Kristin Granero Kristin Granero Kristin Granero is a lifestyle writer, content creator, and digital media expert residing in New York City. When she's not interviewing experts or test-driving the latest products, she can be found exploring new museum exhibits, volunteering for her local animal rescue, or scouring the five boroughs (and beyond!) in search of the best guacamole. Highlights: * 3+ years writing Style, Beauty, Health, and Home content for Real Simple * Has held positions at and/or contributed to a wide range of lifestyle and entertainment publishers, including Seventeen, Cosmopolitan, Women's Health, Shape, Self, Glamour, HBO, TODAY, NBC, Discovery, Yahoo, and beyond * Experience includes copywriting, web production, social media strategy, and email marketing Real Simple's Editorial Guidelines Updated on May 17, 2024 Medically reviewed by Jessica Levinson, MS, RDN, CDN Medically reviewed by Jessica Levinson, MS, RDN, CDN Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications. Learn More Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Also referred to as the green gram, maash, or moong (among other names), mung beans can be a great component of a healthy diet. This plant species is in the legume family and is primarily cultivated in Asia and India. Mung beans are typically prepared by boiling until soft and are known for packing major health benefits into their small, soft skins. These beans boost potassium, protein, antioxidants, and more. We asked a registered dietitian to break down some of the key benefits of mung beans. Beth Warren RD, CDN, is a registered dietitian and founder of Beth Warren Nutrition. Getty Images 01 of 05 Support Gut Health "One cup of [cooked] mung beans also contains an estimated 14 grams of protein and 15 grams of fiber," says Beth Warren RD, CDN. Protein helps to produce antibodies, enzymes, blood, hormones, connective tissue, and more, while fiber supports a happy gut for a filling snack that promotes digestion. 02 of 05 Improve Blood Pressure and Blood Sugar Levels One cup of mung beans provides roughly 2,590 milligrams of potassium. That's nearly 100 percent of the daily recommended amount, which can help with important bodily functions such as water regulation, nerve signals, and muscle contraction, as well as decrease the risk of high blood pressure and other health conditions. Mung Beans are not only rich in fiber and protein, which can help stabilize blood sugar levels, but these mighty legumes are also packed with the antioxidants vitexin and isovitexin, which can help lower glucose levels. 03 of 05 Promote Healthy Cell Growth Additionally, Warren notes that mung beans "are very high in folate, providing 80 percent of the recommended dietary intake. This water-soluble B vitamin supports the synthesis of nucleic acids (DNA and RNA), along with the metabolism of amino acids. Warren also explains that "the mung bean's high antioxidant content may help to prevent cancer," with studies indicating it as a potential agent against breast, cervical, and liver cancers. 04 of 05 Strengthen Bones and Teeth If you could use a nutrient boost, mung beans have your back, boasting a range of minerals such as magnesium (helpful in maintaining healthy blood pressure and sugar levels), iron (enables red blood cells to transfer oxygen to the body's tissues), and phosphorus (strengthens bones and teeth). 05 of 05 Are Easy to Add to Diet Mung beans are easy to add to your everyday diet because they can be enjoyed in a variety of dishes. For example, Warren says mung beans can be enjoyed in salads, soups, and stir fries. Scoop up a pack of organic mung beans and start incorporating them into your meals today for a healthy addition to your favorite plates or as a snack. 5 Health Benefits of Pinto Beans—and 6 Recipes to Try Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Jefferson Institute. Mungbeans: a food legume adapted to hot, dry conditions. Date Accessed September 6, 2022. USDA FoodData Central. Mung beans, mature seeds, cooked, boiled, with salt. Date Accessed September 6, 2022. USDA FoodData Central, Mung beans, mature seeds, raw. Accessed November 11, 2022. Filippini T, Naska A, Kasdagli MI, et al. Potassium intake and blood pressure: A dose-response meta-analysis of randomized controlled trials. J Am Heart Assoc. 2020;9(12):e015719. doi:10.1161/JAHA.119.015719 National Institutes of Health. Potassium: fact sheet for health professionals. Accessed June 25, 2022. Carbs, Protein and Fats – Their Effect on Glucose Levels. Joslin Diabetes Center. Abdulai IL, Kwofie SK, Gbewonyo WS, Boison D, Puplampu JB, Adinortey MB. Multitargeted effects of vitexin and isovitexin on diabetes mellitus and its complications. ScientificWorldJournal. 2021;2021:6641128. USDA FoodData Central. Mung beans, mature seeds, cooked, boiled, with salt. Date Accessed June 25, 2022. Yeap SK, Mohd Yusof H, Mohamad NE, et al. In vivo immunomodulation and lipid peroxidation activities contributed to chemoprevention effects of fermented mung bean against breast cancer. Evid Based Complement Alternat Med. 2013;2013:708464. doi:10.1155/2013/708464